Hey guys, can you guys take a look at my meal plan and give me some opinions on it? I think I have a nice balanced plan there, and I am looking to take in around 3100-3200 cals a day. Any feedback would be greatly appreciated!
Thanks!
Chris

http://img.villagephotos.com/p/2004-6/753546/food.JPG

BBB

01-23-2008, 02:59 PM

You got something against meat?

From a macro stand point it's not terrible. You could do with some more protein and few carbs IMO.

Almost all your protein comes from shakes...which is alright, but I'd think that you'd want something a that digests a little bit more slowly.

Kovalchuk71

01-23-2008, 03:55 PM

You got something against meat?

From a macro stand point it's not terrible. You could do with some more protein and few carbs IMO.

Almost all your protein comes from shakes...which is alright, but I'd think that you'd want something a that digests a little bit more slowly.

No I am not against meat, I just put pasta in for now. Do you suggest I get rid of the pasta and add maybe some lean chicken or turkey instead. Is having beef ok? I really appreciate your reply, your suggestions are the ones I am looking for. Would adding some more protein and carbs make the macro a lot better? But overall, my plan looks pretty good?

BBB

01-23-2008, 04:08 PM

Well, that depends on your goals. How tall are you? How much to you weigh? What are your goals?

Kovalchuk71

01-23-2008, 04:19 PM

Well, that depends on your goals. How tall are you? How much to you weigh? What are your goals?

I am 5'8 145 lbs. I am looking to bulk and looking to put around 30 lbs of muscle on. I want to top out at around 175-180lbs. Is this reasonable?

Do I have too many carbs? Someone on another board told me I did and I was worried about that.

Kovalchuk71

01-23-2008, 05:05 PM

Should I be aiming for the 40/40/20 ratio of carbs/protein/fats?

Built

01-23-2008, 05:07 PM

No. Not ratios. Macronutrient targets should be aimed at LBM

Minimums are 1g protein per pound LBM and half a gram of fat per pound LBM. Fibre > 25g, the rest of your calories to suit your comfort.

Notorious

01-23-2008, 05:08 PM

Just get at least .5g of fat per lb LBM and 1g of protein per lb LBM. Fill in the rest with whatever. On a bulk, it really doesn't matter (other than obviously staying away from trans fats, alcohol, etc).

Kovalchuk71

01-23-2008, 05:46 PM

How do I know what my lbm is? I have 13% body fat if that means anything

Built

01-23-2008, 08:12 PM

Your lean mass is the part of you that isn't fat.

That's right, there's MATH involved (NO!). ;)

Take 87% of your weight.

Kovalchuk71

01-23-2008, 09:32 PM

Your lean mass is the part of you that isn't fat.

That's right, there's MATH involved (NO!). ;)

Take 87% of your weight.

So 87% of 145 lbs is 126.15, and half of that is 63.075g's of fat a day? How many carbs am I looking at for my LBM??